Monday

WARM UP

3 Rounds
– 30 x Jump Rope (R1 – singles, R2 – left foot, R3 – right foot)
– 10 Good Mornings
– 10 Squat Hops
– 10 Jump Squats

Finish up with 40 Double Unders (count attempts OR sub high/slow singles)


STRENGTH & SKILL

Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 3 minutes between sets.


WOD

Three rounds for time of:
– 400 Meter Run (5 laps)
– 40 Double-Unders
– 20 Alternating Reverse Lunges with Kettlebells (55/35)


POWERHOUSE WORKOUT

50, 40, 30, 20, 10
– AbMat SitUps
– Russian Twists

 

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Friday

WARM UP

3 Rounds
– 10 Go Thrus
– 5 (each direction) Around the Worlds
– 10 KB Swings (pick a light weight)
– 5 Inchworms

WOD

A.
Complete as many rounds as possible in 12 mins of:
– 10 Strict Pull-ups
– 20 Alternating Reverse Lunges With Kettlebells, 35/25 lbs
– 30 AbMat Sit-ups

REST 3 MINUTES

B.
Complete as many rounds as possible in 5 mins of:
– 10 Push Press, 115/75 lbs
– 5 Burpee Over Bars

EXTRA

Use any remaining class time for individual skill work (for example, work on handstands, double unders, squat or overhead mobility, or any other skills you struggle with).  Or complete the following:

Tabata (8 rounds each, of 20 seconds of work + 10 seconds of rest)
– Ceiling Stomps
– Reverse Crunches
– Bicycle Crunches